Health experts are advising consumers to avoid specific combinations of dietary supplements due to potential health risks. In particular, three combinations have been identified as particularly harmful, according to registered nutritional therapist Jen Walpole. Her remarks, made during an interview with Express.co.uk, emphasize the importance of understanding how certain vitamins and minerals interact within the body.
While dietary supplements can play a crucial role in filling nutrient gaps, they may also lead to adverse effects when taken together. Walpole pointed out that improper combinations can hinder nutrient absorption, posing risks for individuals relying on these products to support their health.
Three Risky Combinations to Avoid
The three supplement combinations flagged by Walpole include:
1. **Calcium and Iron**
2. **Vitamin C and Vitamin B12**
3. **Zinc and Copper**
Walpole explained that calcium can significantly impede the absorption of iron. This interaction is particularly concerning for individuals with iron deficiency or those at risk, such as vegetarians and menstruating women. “Calcium creates a barrier in the digestive system, preventing proper iron uptake,” she said. The importance of this warning is underscored by Health.com, which states: “You should not take calcium and iron supplements together, as calcium can decrease iron absorption.” Experts recommend spacing the intake of these supplements, with iron taken one hour before meals and calcium after eating.
Another combination to steer clear of involves **Vitamin C and Vitamin B12**. Walpole noted that high doses of vitamin C—specifically above 1,000 mg—may disrupt the proteins responsible for B12 absorption. This disruption can lead to decreased uptake of vitamin B12, especially among populations with borderline deficiencies, such as vegans. The Mayo Clinic has cautioned that taking vitamin B12 with vitamin C might reduce the available amount of B12 in the body. A deficiency in vitamin B12 can lead to various health issues, including fatigue, heart palpitations, and even cognitive problems.
Understanding Zinc and Copper Interactions
The third combination, **Zinc and Copper**, involves two essential minerals that compete for absorption in the intestines. Walpole explained that excessive zinc intake can occupy absorption sites, thereby limiting the amount of copper that the body can take in. Long-term excessive zinc consumption—whether through supplements or certain medications—can lead to copper deficiency. Symptoms may include impaired wound healing, fatigue, and changes in skin and hair pigmentation.
Medsafe has highlighted this concern, stating: “Zinc may inhibit the absorption of copper, leading to reduced copper levels and potentially copper deficiency.” Such deficiencies can significantly impact overall health, making awareness of these interactions essential for anyone considering dietary supplements.
In summary, while dietary supplements can offer important health benefits, individuals should be cautious about how they combine these products. By paying attention to potential interactions, consumers can better safeguard their health and ensure they are receiving the maximum benefits from their supplementation strategies.